The Body Reborn: 1–4

WHEN TACKLED WITH SUSTAINED focus and intensity, a comprehensive functional-fitness regimen can bring about amazing advances in strength, agility, flexibility, endurance, and speed. And when your workout is as varied and evolving (read: fun) as the Gambetta-designed program detailed here and on the following pages, you'll never find yourself bored or dreading the next one. His three two-week cycles (see "Six Weeks to Ultimate Fitness") mix things up with eight integrated elements—from circuit training to strength work—and follow a strategic progression. Spending about an hour each workout day, you'll get stronger and faster right off the bat by training your whole body, not just one muscle at a time, via moves in the three planes of athletic motion: rotational, side to side, and front to back. Just stay on your feet and make it pay off.

2. REMEDIAL REMEDIAL WORK is designed to address a fact of sedentary modern life: atrophy. These drills develop essential connective strength, so you can take on the more complex exercises to come with greater control and less risk of injury. Try to keep your toes pointed forward, if you can. Finish with one ten-second single-leg squat per leg. TOP GEAR: Perform Better Mini-Band, $3; www.performbetter.com